Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Inchworms

10 Lunges with PVC Pass Throughs

10 Sots Presses with the PVC

10 Cossack Squats

Then…

EXTENDED WARM-UP – (Progressing Movements, R1 → R2 → R3)

EMOM x 9 MINUTES

MIN 1 – 10 BB Good Mornings → 10 Snatch Grip Deadlifts → 7 Muscle Snatches*

MIN 2 – 7 Push-up to Down Dog → 7 Up-downs → 5 Burpees*

MIN 3 – 10 Ring Rows → 10 Jumping C2B/Pull-ups → 7 Kipping C2B/Pull-ups*

*Athletes will perform the following for the remainder of the time at each minute.

MIN 1 – Max Air Squat

MIN 2 – Hold a Plank

MIN 2 – Max Supermans

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder

6/08/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 – teams of 2, one partner at a time

10 D-ball G2S (100/70)

20/16 cal Bike

30 wall ball shots (20/14)

400m med ball run together

6/07/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100m run

6 alt box step ups (low to high each round)

6 v-ups

6 air squats

Metcon

Metcon (No Measure)

EMOM x 30 MINUTES*

MIn 1 — box Step-ups (24/20)

Min 2 — Alt. V-Ups

Min 3 — 200m Run

Min 4 — Air Squats

Min 5 — Hollow Hold

*:50 Work / :10 Rest

Finisher

Metcon (Time)

Max Wall Sit

6/06/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Back Squat (5×5 (30×1 tempo))

3 seconds down, 0 at bottom, 1 second going up.

Use 75-80% of 5RM for all sets

Metcon (7 Rounds for reps)

E2MOM x 14 MINUTES

7 Back Squat (155/105)

7 Burpee Over Bar

7 Push Jerk (same weight)

**record 21 reps if finishing all reps within 2 minutes

Group Stretch (No Measure)

stretch after class with ROMwod or coach

6/05/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

extended warmup

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)

30 Overhead Lunges

Metcon (No Measure)

3 SETS

:30 second Plank (elbows)

10 V-ups

:30 second Right Side Plank

10 V-ups

:30 second Left Side Plank

-Rest 1:00-

6/04/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run then…

Power clean and hang squat clean technique work

pc, hsc, fs (EMOM x 10, build to heavy complex 1RM)

power clean, hang squat clean + front squat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean

(135/95)

Wall Ball (20/14)

6/03/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

8 min AMRAP

20 single >> 20 double unders

10 KB Deadlift >> 10 KB AMerican swings

10 step ups >> 10 box jumps

10 hollow rocks >> 10 up downs

**at 4 minute mark move on to next progression of movement

Metcon (Time)

25 min cap

180 double unders

60 KB American Swings (53/35)

40 box jump over (24/20)

20 muscle ups

40 box jump over (24/20)

60 KB American Swings (53/35)

180 double unders

Group Stretch (No Measure)

stretch after class with ROMwod or coach